Category: Nutrition

Whether it’s gluten-free menus at restaurants or gluten-free products in the grocery store, gluten-awareness continues to grow. And while you may have heard of people avoiding gluten, many of us don’t actually know what gluten is and if eating gluten is actually bad for us. So, let’s break down the gluten-free trend and dispel some of the myths around it!

What is Gluten?

While you can get super in-depth into what gluten is and all the different types of gluten, let’s stick with the basics. The term “gluten” refers to a family of proteins called prolamins that are found in many cereal grains, including wheat, barley, and rye. One of the big misconceptions is that gluten is the same as wheat – it’s not! While many gluten-free products are wheat-free, there are products out there that remove gluten but still contain the rest of the wheat. So, if you have a wheat allergy, be sure to carefully read ingredient lists!

Gluten is a key ingredient in cooking and baking as it helps foods maintain their shape. The most obvious example of this is in breads and baked goods. Gluten plays two key roles in baking. First when dough is kneaded, such as with bread, pizza, and pasta dough, the gluten forms an elastic membrane, which results in a chewy rather than tough texture (nobody wants hard pasta!). Second, gluten creates pockets in the dough that traps air released from leavening agents, such as yeast or baking soda, allowing the dough to rise as it bakes.

In addition to baked goods and pasta, flour (containing gluten) is often added to other foods such as salad dressings, condiments, and soups for thickening purposes.

Who Needs to Avoid Gluten?

Okay, so now that we know what gluten is and its role in baking and cooking, let’s talk about why some people need to avoid gluten.

Celiac disease is an autoimmune disorder in which the ingestion of gluten damages the lining of the small intestine. This damage makes it so the body can’t absorb nutrients properly, which can result in vitamin and mineral deficiencies, unintentional weight loss, early onset osteoporosis, and many other long-term health conditions if not treated with a gluten-free diet. A blood test is used to test for Celiac Disease and then a biopsy is required to confirm the diagnosis.

While Celiac Disease is a serious condition, it’s estimated to only affect less than 1% of the population. So then why are other people avoiding it? There are some proposed health/weight loss reasons why people choose to go gluten-free, which we will get to next. But there are also individuals who test negative for Celiac Disease, yet have improvement in GI symptoms when on a gluten-free diet. There’s a bunch of research currently looking at whether people are actually gluten intolerant, or if there’s another ingredient commonly in gluten-containing foods that these individuals may be reacting to. For anyone in this camp, it’s important to work with a registered dietitian to help identify triggering foods and build a healthy diet around any food avoidances/intolerances.

Myths surrounding Gluten and Health

There are tons of books, magazine articles, and even blogs out there talking about how much healthier it is to go gluten-free, but what does the research say? Here are the three most common myths surrounding gluten and what science has found:

Myth 1: Eating gluten increases inflammation

Inflammation is a big deal; after all, chronic inflammation in the body increases our risk for serious diseases, such as heart disease and diabetes. But does eating gluten increase inflammation (in non-Celiac individuals)? The short answer is no. In fact, the Nurses’ Health Study and another study looking at long-term gluten consumption both found that eating gluten did not increase risk of heart disease. Surprisingly, both studies found that avoiding gluten was actually associated with increased risk of heart disease. Why would this be? Both studies also found that individuals avoiding gluten had significantly lower consumption of whole grains, which supply heart-healthy fiber. So it’s likely that it’s fiber intake rather than gluten, that is the key for promoting heart health.

Bottom line: eating gluten will likely not increase inflammation; however, it’s important to be choosing high fiber options and limiting high sugar grains and cereals.

Myth 2: Going gluten-free will help you lose weight

Now this is an interesting one, as going gluten-free could result in weight loss if your prior diet was high in sugary, processed foods and now you’re eating more fruits, vegetables, and protein. In the NHANES study, they found a decrease in weight and waist circumference over 1 year on a gluten-free diet; however, the majority of people on a gluten-free diet were health-conscious, active women. For people simply swapping their gluten-containing, high-processed diet for gluten-free processed foods, the research shows that people actually tend to gain weight on a gluten-free diet. US surveys have found that gluten-free packaged foods tend to be higher in calories, fat, carbohydrate, and sodium; however an Australian survey did not find any significant difference in calories or fat between gluten and gluten-free items.

Bottom line: simply swapping out gluten-containing items for gluten-free foods will likely not result in weight loss. However, weight loss could occur if going gluten-free results in an overall reduction of processed foods and an increase in fruits, vegetables, and lean proteins.

These claims are built mostly on personal experience rather than science. As far as boosting energy goes, these claims are likely due to individuals switching from a highly processed diet to one with more whole foods and lower in saturated fats and sugars. Again, there isn’t much research to support this claim either way.

However, there are studies on the effects of a gluten-free diet on athletic performance. In a randomized, double-blind crossover trial, cyclists were given a gluten-free or a gluten-containing diet for 1 week, put back to their usual diet for 10 days, and then did another week on either the gluten-free or gluten-containing diet (whichever they didn’t do the first week). The study didn’t find any significant changes in GI symptoms or athletic performance on timed trials between the gluten-containing and gluten-free diet weeks.

Bottom line: simply going gluten free will likely not improve energy levels or athletic performance. However, an overall healthier diet (regardless of gluten) could have these desired effects.

Gluten Doesn’t Need to be Avoided by Everyone

So what’s the take-home message? For individuals without gluten-related disease, current research does not support substantial benefit of following a gluten-free diet. In fact, a gluten-free diet could actually be detrimental to health as there’s an increased risk for inadequate fiber intake and other nutrient deficiencies (specifically B-vitamins). Note: for anyone requiring a gluten-free diet, it’s important to consult a health professional to make sure you’re meeting all your nutrient needs!

At the end of the day, it’s not the gluten that makes a diet healthy or unhealthy, but rather what kinds of carbohydrates and grains you’re eating. A healthy diet is one that incorporates a variety of whole foods (fruits, vegetables, whole grains and lean proteins) and is low in highly processed foods.

Like this:

Sit comfortably, close your eyes, and focus in on the natural rhythm of your breath. When your mind wanders, which it will, acknowledge the thoughts without judgment and gently guide your mind back to your breath.

There are many different variations of meditation, but this is an example of mindful meditation, which is the practice of intentionally focusing on the present moment, by paying close attention to your breath and without judgment noticing any thoughts, sensations, or emotions that arise. Research suggests that in addition to many other benefits, regular meditation can help promote weight loss.

While meditating itself doesn’t burn extra calories or magically melt fat away, it’s the effect that it has on your mental state that leads to positive changes.

Along with leaving you with an immediate sensation of inner calm and clarity, other positive effects of regular meditation include reduced stress, increased mindfulness, increased connection to and love for your true self, and the creation of a keystone habit.

Reduced stress

When you are stressed, your body releases a hormone called cortisol, which causes a spike in blood sugar and has been associated with increased weight, especially around the midsection. Studies have shown that meditation practice can actually lower the amount of cortisol that is released.

Greater Mindfulness

Along with lowering stress, meditation helps us become more mindful of our actions. So not only are we slowing down a bit thanks to a decreased stress level, we are allowing for more thought before each action. This increased state of awareness is known as mindfulness and it can be the difference between mindlessly eating the french fries someone ordered for the table and deciding to savor them slowly until you are satisfied, or perhaps realizing that what you really need is an after-dinner walk. By practicing mindfulness meditation throughout your day, whether driving your car or eating dinner, you begin to get yourself out of auto-pilot mode and instead put more thought into your words and actions.

Increased Connection to and Love for Your True Self

During mindfulness meditation, it’s not uncommon to be faced with strong emotions that you might otherwise avoid. Studies show that mindfulness meditation may be an effective treatment for binge and emotional eating.

Studies have also shown that meditation can help reduce anxiety and fear, both of which are found with disordered eating habits such as binge eating, constant dieting, and food guilt. Along with mindfulness meditation, adding a mantra or positive affirmation to your meditations or day can also help boost self-compassion. Examples of this include “I am enough” and “I am strong and beautiful.”

A Keystone Habit

Finally, establishing a regular meditation can be a keystone habit. A keystone habit is one change in behavior that can cause a ripple of other positive habits. One classic example is making your bed every morning, and just like making your bed every morning, starting your day a meditation practice sets the tone for the rest of the day. Not only will you feel clear and calm, but chances are you will also go on to make other positive behavior decisions in the hours that follow.

No Downsides

The best part about mediation? There are no downsides AND it’s free. You are not given a set of rules to follow—whether for foods, exercise, or even how you should meditate and you’re not taking any meditation. How you meditate is up to you, but experts agree a regular, daily practice is key. Try starting with 5 minutes per day and then consider working up to 20 minutes for maximum benefits.

Resources

While meditating can be as simple as sitting and focusing on your breath for 5 minutes, there are plenty of resources for those who want a little extra guidance. For those that want a guided meditation, there are popular apps such as Headspace or Calm along with many free YouTube videos. Additionally, you could seek out a yoga class that focuses on meditation or even hire a coach to help guide you.

Bottom line

Ultimately, what separates meditation from traditional weight loss strategies, is the focus. You quickly realize that the focus is not on what you eat or how much you exercise, it’s on centering and calming your mind while connecting with your true self, naturally causing you to be more mindful. It can help you shift your mindset from “I need to lose weight” to “I love myself and my body and want to take the best care of it that I can.”

Like this:

With the holiday season in full swing, chances are you’re making a list of cookies, cakes, and quick breads to enjoy at home or give as gifts. For many of us, these baked goods are the highlight of the season; however, eating sweets doesn’t always align with our health goals. As you’ve probably picked up on by now, we are advocates that a healthy life is all about moderation and NOT restriction, and there are ways to enjoy our favorite treats without as much guilt, like swapping out the butter for one of these tasty substitutes!

What is Butter? (besides delicious)

Before we get into healthier butter substitutes, let’s quickly review what butter is and what it does for our baked goods.

When cream is churned, you end up separating out the solid butter fats from the liquid. These solids are what we call butter (the liquid is buttermilk). In the US, most butter is made from cow’s milk; however, butter can be made from any animal milk. The key is that it must be at least 80% fat, which is what most US butters are, but many European butters are closer to 82-84% fat – maybe that’s why Europeans have such amazing pastries. And while we need fat in our diets (check out why in this previous post), butter does contain 7 grams of saturated fat and about 100 calories per tablespoon – both of which, when consumed in excess, can negatively affect our heart health and weight.

Role of Butter in Baking

Okay, so we shouldn’t eat too much butter, but why does it seem to make everything better? Besides adding a delicious flavor, butter is a key component to the texture of baked goods. The primary roles of butter in baking:

Provides that buttery flavor that we crave, especially in pastries, biscuits, and chocolate chip cookies.

Adds moisture, especially to cakes and breads.

Coats proteins and starches resulting in delicate crumb. One of the best ways to explain this is to think of a baguette vs brioche bread. Baguette dough doesn’t contain any fat, resulting in bread that is crusty and chewy, perfect for dipping in soup. In contrast, brioche dough is made using butter, resulting in a softer, more tender loaf.

Keeps baked goods puffy and not flat. When you cream together warm butter with sugar, the sugar creates little air pockets in the butter, which helps to leaven the baked good as it cooks.

Creates steam and helps leaven baked goods. So remember how butter is only 80% fat? It’s also ~16% water, which is super important! When cold butter is put in a hot oven (think puff pastry), that water evaporates and creates steam inside the dough causing it to rise.

When Not to Substitute the Butter:

It’s best not to substitute butter whenever butter is the star ingredient such as croissants, puff pastries, and some pie doughs. If you want it to taste “buttery,” you’ll want to keep the butter and just practice portion control. You also won’t want to totally nix the butter if you’re making a cake that’s supposed to be very tender and light.

Substitutes and When to Use Them

As noted above, you won’t want to use these substitutions for every baked good. Most of these healthier substitutions keep your baked goods nice and moist, but they’ll also add some weight, making them best for denser foods. Also note that just because we’re cutting down on the fat and calories (and sometimes adding a little more nutrition), it’s still important to pay attention to portion size.

Okay, so let’s get baking! Here are the most common healthier substitutes for butter:

Greek Yogurt

How to substitute: for every 1 cup of butter, substitute ½ cup of plain Greek yogurt

Benefits: reduces calories and fat while also adding protein and calcium; will keep your baked goods nice and moist.

Works best for cakes, muffins, quick breads, biscuits.

Tips: while non-fat yogurt will reduce the calories and fat the most, 2% or whole milk Greek yogurt will result in the best texture.

Avocado – don’t fear the green!

How to substitute: for every 1 cup of butter, use 1 cup of mashed avocado

Benefits: reduces calories and overall fat, while adding a dose of healthy fats.

Works best for any chocolate baked good including breads, muffins, brownies, cookies.

Tips: for cakes, reduce oven temp by 25% and increase baking time for best results. If you’ve never used avocado before in baking, a good place to start is by just substituting half the butter with avocado (for example, if a recipe calls for 1 cup of butter, use ½ cup butter and ½ cup avocado).

Pumpkin – this one is perfect for Fall baking!

How to substitute: for every cup of butter, use ¾ cup of pureed pumpkin (canned or fresh). Pumpkin can also be substituted for oil; simply use equal amounts of pumpkin for oil in the recipe.

Benefits: again, lower in calories and fat. The major bonus of pumpkin is it’s a good source of vitamin K, potassium, and fiber.

Works best for muffins, coffee cake, quick breads, pancakes, and brownies.

Bananas

How to substitute: for every cup of butter, use 1 cup mashed banana.

Benefits: lower in calories and fat and adds potassium and fiber. It also adds some natural sweetness, so you may even be able to reduce the sugar by a couple tablespoons.

Works best for cakes, muffins, cookies and breads.

Tips: keep a close eye on these baked goods, as using banana in place of butter can reduce cooking time by up to 25%! As with avocado, it doesn’t need to be all or nothing. A good place to start is by substituting just half of the butter with mashed banana.

Beans

How to substitute: for every cup of butter, use one cup of pureed beans.

Benefits: lower in calories and fat while adding a boost of fiber and protein.

Works best for cakes, muffins, quick breads, brownies, blondies (use white beans for blondies or white cake and black beans for anything chocolate).

Tips: to puree, first drain and rinse your beans to get rid of any excess salt. Next, place beans in a food processor or high powered blender and blend until smooth. You may need a couple drops of water to fully smooth it out.

Unsweetened Applesauce

How to substitute: for every cup of butter, use 1 cup of unsweetened applesauce. However, for best results substitute just half of the butter. For example, if recipe has 1 cup of butter, use ½ cup applesauce and ½ cup butter.

Benefits: lower in calories and fat while adding moisture and fiber. Just note that sweetened applesauce will add extra sugar.

Works best for cakes (especially denser cakes like carrot cake or spiced cakes), muffins, and breads.

Tips: applesauce will make baked goods softer and more cake-like, which is great for breads and cakes but not so great for cookies.

Have you tried any of these substitutions? Or have another healthy option that’s worked well? We’d love to hear! Drop a comment below.